Knee pain has a variety of causes, according to Medline Plus. Stress, overuse, bursitis and arthritis, along with sprains, tears and other injuries can create pain in the knee. Lupus, infections and tendinitis are also common culprits. Knee exercises that strengthen and stretch muscles and those that improve balance will decrease knee pain. Consult your personal physician about the best exercises for your knee condition before you start an exercise routine.
Strengthening
Even when injury or damage is the cause of your knee pain, strengthening exercises will reduce the stress on your knee joints. This will also help diminish the pain in your knees. The American Academy of Orthopaedic Surgeons recommends strengthening exercises for hamstring muscles in the back of the thigh and quadriceps in the front of the thigh to relieve knee pain.
The academy suggests straight-leg lifts to strengthen your quadriceps. Lie on the floor with one leg bent and the other fully extended. Raise the extended leg about a foot off the floor and hold it in position for a few seconds. Slowly lower the leg to the starting position, then switch legs and repeat. To strengthen the muscles in the back of the thigh, try hamstring curls. Stand facing the back of a sturdy chair and place both hands on the top rail for balance. Shift your weight to one foot, then lift the other leg toward your back, as far as comfortable within a 90-degree angle. Hold your leg in this position for up to five seconds then return it to the floor. Switch legs and repeat.
Stretching
Stretching exercises can reduce knee pain and improve muscle flexibility, according to Family Doctor. The calf stretch is a simple exercise that does not require special equipment. Stand facing a wall and place both palms flat on it at normal shoulder height. Bend your right leg at the knee and extend the left leg behind you. Place the heel of your left foot firmly on the floor as you extend your leg and hold it in this position for up to 20 seconds. Repeat up to 10 times per leg. Family Doctor's website also suggests hamstring along with hip and buttocks stretches to increase flexibility and decrease knee pain.
Range of Motion
Range of motion exercises increase joint and muscle movement. The Arthritis Foundation says that they can ease knee strain during normal use. Yoga and tai chi are two forms of low-impact range of motion exercise that help to improve your balance and flexibility. Tai chi reduces stress on knee muscles and improves balance, while yoga relaxes muscles and decreases stiffness. Improved balance can decrease knee pain because the muscles that support your knees can work together with less effort, according to the Mayo Clinic.
